One of the leading causes of mortality in India is Cardiovascular diseases (CVDs); In 2016, it was estimated that 54.5 million suffered from CVDs, which resulted in 1 in 4 deaths in India. To ensure you and your loved ones escape these terrible statistics, you need to keep your heart as healthy as possible. This shouldn’t be something you do when you discover a problem, rather heart-first practices should be default lifelong habits.
Here are the 5 easy– yet vital – habits you can start practising today!
- Avoid Smoke and Tobacco
If you are a nicotine fiend or even an occasional smoker then now is the time to quit it once and for all. Smoking, even second hand one, can be extremely toxic for your arteries, heart and lungs. Studies show that even second-hand smoke can increase your chance of developing heart disease by 25 – 30%.
- Don’t Sit For Too Long, Be Active
Considering most urban lifestyles involve long hours in a chair at the office or in front of a TV at home, this habit would be a hard one to integrate into your life. But it must be done! You have to ensure you get minimum 30-40 minutes of strenuous activity a day (this is literally the bare minimum; do strive for a more). But it’s not just enough to put in your daily quota of exercise; you have to keep moving throughout the day. Sitting for long hours can lead to a 147% increase in cardiovascular events. You have to do both – exercise and stay active throughout the day.
- Lose weight
Obesity is associated with a whole host of diseases, including CVDs. You don’t have to be stick thin but be conscious of the extra kilos that seem out of place and plan consciously to get rid of them. One way to do this is through a combination of nutrition planning and exercise. Using the right oil such as Kriti’s refined sunflower or soyabean oil is one way to reduce excessive fat in your diet and shed unwanted weight.
- Sleep well
Not enough sleep and rest disrupts body patterns and processes and leads to several health conditions. Sleeping less than 6 to 8 hours in middle-aged and older adults have been linked to a higher risk of stroke and heart attack. So, let your work wait, cut down on late-night fun time and factor in enough time in bed.
- Eat healthy
This is a no brainer! What happens in your heart and arteries is linked directly to the food you consume. You – and your heart – are, literally, what you eat! Your body needs fats, but only the good type. It needs saturated and polyunsaturated and unsaturated fats, but never the artery-clogging trans fats. Trans fats increase your wrong cholesterol level and lead to a whole spectrum of health problems. Cutting them out entirely is the only healthy way to live.
Using heart-healthy and nutrient-rich sunflower refined, and soybean refined oils is one way to ensure your body gets only what is good. Composed primarily of polyunsaturated fatty acids, these oils are visibly less greasy, light on the stomach and heart-healthy. To know more about Kriti’s refined sunflower and soyabean oil, do get in touch.